We’re giving you the chance to attend a complimentary Stretch Up or Mat class this April
We have some updates here at corehealth with some very exciting and new things happening in the future
A man who has a world of knowledge and a loveable character here at corehealth, this month we talk to Tim O’Loughlin!
One of our Physiotherapists Stepch explains just exactly what discs are and how to take care of them
It’s almost time to chuck the uggies on, so why not enjoy a warm Baked Caprese Chicken to cure the Autumn blues
This month at corehealth when you purchase a new EP Block, we are offering a complmentary Stretch Up or Mat class.
For newsletter subscribers only. Make sure to mention this edition of the newsletter to redeem your offer. Talk to staff for any additional information.
‘Life is 10% what happens to me and 90% of how I react to it.’
– Charles Swindoll
We’re giving back to you!
Starting in the beginning of May, we are excited to annouce that we will be opening a new Stretch Up class! The new class will be on Wednesday evenings at 7:30pm so now all of you who love to sleep in or after work clients can join in on the benefits of our Stretch Up class! If you are intrested we would love to hear from you and look forward to seeing some new faces.
EXCLUSIVE to our clients!
We are very excited to be starting a brand new experience here at corehealth offering a range of different presentations each month at our clinic open for everybody! These seminars will run through many different topics relevant to everyone’s needs and interests and will be a great experience to attend. The first seminar of these series of nights will be presented by our Regular Champion this month Tim O’Loughlin on strategic planning. Come along to this night and learn how to structure areas of your life such as relationships, work and life goals by learning how to make important decisions. We can assure you that it will be a very interesting and worthy presentation so you do not want to miss out!
Strategic Planning presented by Tim O’Loughlin – Wednesday May 18th 2016 7:00pm
corehealth Physiotherapy & Pilates, 1 Orange Lane, Norwood
Tim O’Loughlin – Success Story
Tim has lived in Adelaide for approximately 30 years, moving from Melbourne. Since moving to Adelaide, Tim has been very active in community activities such as chairman of the orchestra, opera company and bridge federation. Tim says that being able to easily become a part of community activities is one of the best things about living in Adelaide, while the worst thing is the heat!
Tim initially came to corehealth in February 2015 as he felt his back had become very unstable and lacked the ability to support his posture. In Tim’s words ‘ I was walking down the parade and saw a sign saying corehealth. At first it was difficult to find a suitable time, until Michelle overhead and found me an appointment in 3 days. I felt quite intimidated’. Tim’s feelings of intimidation soon reduced, and following numerous 1/1 Pilates sessions with Michelle, began Pilates classes. Throughout these classes Tim worked on improving his spinal mobility and core strength. Since October 2015, Tim has also been attending regular Exercise Physiology sessions to further strengthen his spine and core.
Since beginning his Pilates classes and Exercise Physiology sessions, Tim finds that he is now much more efficient on the bike, now even cycling to work every morning allowing him to sell his scooter! Tim also now gets up bright and early on Thursday mornings to attend his Pilates classes where he feels he has achieved improvements in his balance and his posture (growing taller every time we see him!). Since Tim has been regularly attending sessions, his ability to maintain an upright posture has improved immensely, along with his core strength.
Tim was asked what his favourite exercise was from his Exercise Physiology sessions and his response was, ‘No such thing, the best exercise is going home afterwards! I really enjoy the resistance training aspect – anything involving weights is always good’. As we at corehealth have all observed, Tim’s least favourite aspect of his sessions are stretching which he describes as an ‘unnecessary evil’.
Tim is currently teaching strategic planning and public policy analysis at a private American University located in Victoria Square called Carnegie Mellon University. Tim explains ‘I teach people all over the world who I learn as much from as they learn from me’. Through this he says that he has exposure to some amazing stories. Tim will be presenting a workshop on strategic planning for any corehealth clients who are interested in May so keep an eye on our next newsletter for the date and time!
All of the staff at corehealth are incredibly proud of the improvements Tim has made during his time with us and we hope that he will continue to grow taller and stronger!
– Written by Sarah Bernhart
We hear about these discs in our spine but what are they, how can they become damaged and how can I avoid this?
What are intervertebral discs?
Intervertebral discs are shock-absorbing pads between each of our vertebre. They consist of a tough fibrous outer layer called the Annulus Fibrosus and a softer inner layer resembling toothpaste called the Nucleus pulposus. Their ability to compress in any direction allows natural movement of the spine forward, backward and side-to-side.
How can they become unhealthy/damaged?
Our discs are the reason that we become slightly shorter at the end of the day – they lose about 10% of their height due to compression squeezing out some of the water in them, which results in us becoming 1-2% shorter ourselves. This phenomenon is normal and should not do any extra damage if the downward pressure is kept even throughout all of the discs, however this is easier said than done. Posture plays a big role because any prolonged deviation from a neutral spine will create a higher level of compression in certain areas of the discs – causing both friction in that area and more fluid loss and drying-out. Accumulated over many days and years this can wear out the tough outer-layer of the disc and may result in the gel-like inner layer leaking out and compressing our nerves, or in worst-cases our spinal cord. Sitting is a classic culprit for prolonged over-compression of certain discs with rounded postures pinching the front of the discs and bulging them back toward the spinal nerves. General age-related changes are usually noticeable in the discs after the age of 40 from an accumulation of friction wearing down the surfaces and compression flattening and drying out the inner layers. Discs normally only have nerves entering the outer 2mm but without degeneration there can be growth of nerves further into the body of the disc, which can lead to pain.
Here are pictures of real discs:
A: Healthy disc
B: Disc slightly bulging backward (to the right)
C: Dried-out and degenerated disc
D: Very dried-out and degenerated disc – you can see how the inner gel layer is dried out and has probably leaked out in the big tear that you can see
E: Completely ruptured disc – you can see all of the gel layer is gone
F: Very worn down and compressed disc – almost bone-on-bone
How can I keep my discs happy?
The two most important factors for disc health are hydration and movement. Discs stay plump and hydrated much like a sponge: first you need the water, which is why drinking sufficient water throughout the day is crucial for disc health. Constant downward pressure on the sponge will cause all of the water to be pushed out of it so it is important to get up and move around as often as possible which will allow all of the little spine sponges to be lightly squeezed from different angles to allow a healthy flow of water and nutrients in and out of them. A good ergonomic set-up at work and at home can be crucial, as this will promote a neutral spine to distribute the compression forces evenly. Strengthening your deep core muscles is vital to provide a stable structure that keeps the spine neutral for you and protects the discs from the extra forces we subject them to such as those heavy shopping bags or that big garden pot that just can’t wait until tomorrow to be moved!
If you would like any further information about both treating and preventing any disc-related issues come and talk to any of our knowledgeable Physiotherapists or Exercise Physiologists!
– Article by Stephanie Folley
Baked Caprese Chicken
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and ground black pepper to taste
8 bone-in, skin-on chicken thighs
2 tablespoons unsalted butter
8 ounces fresh mozzarella cheese, cut into 8 slices
2 Roma tomatoes, sliced
1/4 cup basil leaves, chiffonade
For the balsamic reduction
1/2 cup balsamic vinegar
2 tablespoons brown sugar, packed
1. Preheat oven to 180 degrees celsius (Fan-forced) or 200 degrees celsius (Conventional)
2. To make the balsamic reduction, add balsamic vinegar and brown sugar to a small saucepan over medium heat. Bring to a slight boil and reduce by half, about 6-8 minutes; set aside and let cool.
3. In a small bowl, combine olive oil, basil and oregano; season with salt and pepper, to taste. Using your fingers or a brush, work the mixture onto both sides of the chicken.
4. Melt butter in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat.
5. Place into oven and roast until the chicken is completely cooked through, about 25-30 minutes. Top each chicken with mozzarella cheese. Then broil for 2-3 minutes, or until the cheese has melted completely.
6. Serve immediately, topped with tomatoes, drizzled with balsamic reduction and garnished with basil, if desired.
– suggested by Marissa Carter